🧘‍♂️ 🧘‍♀️ Guava’s Yoga -仰臥膝抱胸

🧘‍♂️ 🧘‍♀️ Guava 的瑜伽教室 | Guava’s Yoga Studio 🧘‍♀️ 仰臥膝抱胸 / Supine Knee-to-Chest Stretch --- 動作名稱 / Name 仰臥膝抱胸（Supine Knee-to-Chest Stretch / Apanasana） --- 動作簡介 / Introduction 仰臥膝抱胸是溫和的腰背放鬆動作，能舒緩下背緊繃、拉伸臀部與髖部肌肉，促進腸胃蠕動與血液循環。非常適合久坐或運動後放鬆使用。 Supine Knee-to-Chest Stretch is a gentle movement that relaxes the lower back, stretches the glutes and hip muscles, and promotes digestive movement and blood circulation. Ideal for sedentary individuals or post-exercise relaxation. --- 操作步驟 / Steps 1. 仰躺在瑜伽墊上，雙腿伸直，手臂自然放於身旁。 Lie on your back with legs extended and arms resting naturally by your sides. 2. 屈膝，雙手抱住膝蓋或小腿，慢慢將膝蓋拉向胸口。 Bend knees, hug them with your hands (or hold the shins), and slowly pull knees toward your chest. 3. 肩膀保持放鬆，腰背貼地，呼吸均勻，保持 20–40 秒。 Keep shoulders relaxed, lower back on the mat, breathe evenly, and hold for 20–40 seconds. 4. 呼氣時可輕輕搖動膝蓋或左右晃動身體，增加下背與髖部放鬆感。 Exhale and gently rock knees side to side or sway slightly to enhance lower back and hip relaxation. 5. 放鬆後慢慢將雙腿伸直回到原位，重複 2–3 次。 Release legs slowly, extend back to starting position, and repeat 2–3 times. --- 功能效果 / Benefits 放鬆下背與腰椎 / Relaxes lower back and lumbar spine 拉伸臀部與髖部肌群 / Stretches glutes and hip muscles 改善血液循環與腸胃蠕動 / Enhances circulation and digestive movement 緩解久坐或運動後酸痛 / Relieves soreness from prolonged sitting or exercise 幫助身心放鬆 / Promotes overall relaxation --- 注意事項 / Precautions 腰椎有嚴重問題者，避免拉扯過度 / Avoid excessive pulling if you have serious lumbar issues 保持肩膀放鬆，避免肩膀抬離地面 / Keep shoulders relaxed on the mat 若膝蓋感到不適，可單腿抱胸 / Use single-leg variation if both knees cause discomfort --- 小貼士 / Tips 每日 2–3 次，每次 20–40 秒 / Practice 2–3 times daily, 20–40 seconds each session 搭配深呼吸，可促進腹部放鬆 / Combine with deep breathing to enhance abdominal relaxation 可在睡前練習，幫助放鬆入睡 / Practice before bed to promote relaxation and sleep